A tissue’s response to injury, no matter what the cause or type, is inflammation.
Here are the symptoms of inflammation:
- increased temperature at the injury site, due to dilation of blood vessels and increase of blood flow
- redness, due to increased blood flow
- swelling, due to movement of a fluid into a injured area
- pain, caused by swelling that has put pressure on the free nerve endings (pain=protective mechanism of the body and should not be ignored)
- loss of function, which results from the first four symptoms
What to do:
Immediately apply RICE – rest, ice, compression, elevation.
REST. Rest is necessary to allow the damaged tissue to heal without further injury. Use “relative” rest, which means avoiding activities that stress the injured area, but continuing with activities for healthy parts of the body. For example – when you develop inflammation in your shoulder-tendinitis, you can still work out your leg muscles and the opposite shoulder.
ICE. Ice may be applied in variety forms, crushed ice in the plastic bag mixed with water is common. This pack should be applied for approximately 20 minutes, 3 to 8 times per day for at least 3 days immediately following the injury. Ice reduces inflammation, stops swelling and promotes healing.
COMPRESSION. Compression, usually with an elastic wrap or cloth, aids in reducing swelling, forcing the fluid into the drainage system of the body. Compression is often used when applying ice.
ELEVATION. With the ice pack wrapped in place, elevate the injured area above the level of the heart. Elevation allows gravity to assist in the movement of fluid toward and into the drainage systems of the body.